february coach meeting

I always enjoy chatting with my coach

Like having someone in the corner of the boxing ring.

Each round doesn't take 3 minutes though.

It takes a month!

3 weeks of work. 1 week of rest.

We looked over February's training on Monday night. In summary:

The 3 weeks build

• 760 > 830 > 1000 TSS

I did FTP intervals 3 times a week.

I tried to make the intervals progressively harder. I tried to increase the intensity and increase the number of repititions.

I also tried to make the none interval days progressively harder. Focusing on intensity rather than duration, I built up from mid zone 2, to upper zone 2, to zone 3.

The rest week

• 380 TSS

The FTP test

At this time last year my FTP tests (powertap) where:

• FTP test February 2015: 357 W (20 minutes)
• FTP test March 2015: 361 W (20minutes)

This test:

• February 2016: 371 W (20 minutes)

We noted that the cadence was higher than for previous tests: 90 av / 96 max.

The cadence was determined by the gear set up (I rode at 6 bar tyre pressure in the 53 × 12).

However, we feel the higher cadence may be more effective.

Pedal efficiency drills may have also contributed to the successful FTP test at this cadence.

Test result

• The new FTP is 352.
  
  
  Power Zones
  
  1 - Active Recovery > 194
  2 - Endurance 197 - 266
  3 - Tempo 268 - 319
  4 - Lactate Threshold 320 - 372
  5 - V02 Max 373 - 425
  6 - Anaerobic Capacity 426 <
  7 - Neuromuscular Power Max
  
  

HR zones

1 - Active Recovery 0 - 119
2 - Endurance 120 - 145
3 - Tempo 146 - 164
4 - Lactate Threshold 165 - 174
5 - Anaerobic 175+

Power to weight ratio:

• At 76.5 kg, my power to weight ratio is 4.6 W/kg

Power to weight ratio scenarios:

352 FTP

76kg body weight: 4.6 W/kg
75kg body weight: 4.7 W/kg
74kg body weight: 4.8 W/kg (4.76)

If I can raise to
356 FTP (375 W for 20 min test)

76kg body weight: 4.7 W/kg
75kg body weight: 4.75 W/kg
74kg body weight: 4.8 W/kg (4.81)

As a point of reference:

power profiles

• The goal is to move up from 4.6 W/kg (very good, top Cat 2) to 4.8 W/kg (excellent, Cat 1)

The general training for Build 2.

I will continue to concentrate on:

• FTP intervals
• Leg speed drills
• Zone 3 rides
• Strength training

Specific workouts: FTP intervals

With the new FTP, the FTP power targets will be:

• Type A: 2 × 20 mins at 85 ~ 90 % FTP (300 to 317W), 5 mins R.I.

• Type B: 2 × 15 mins at 90 ~ 95 % FTP (317 to 335 W), 5 mins R.I.

• Type C: 4 × 10 mins at 95 ~ 100 % FTP (335 to 352 W), 5 mins R.I.

• Type D: 8 mins at 100 ~ 105 % FTP (352 to 370 W)

Marching into March!